Fear is one of the strongest emotions. It has a very big impact on the mind, but also on the body.
In a state of extreme urgency, such as imminent danger, it gives us very strong signals that for some people are life-saving, when it mobilizes them to get out of that situation, and for others even paralyzing, making them stop moving. But I do not refer now to this punctual fear and anxiety, but to the much more subtle and insidious one that accompanies us for a long time, that can affect our ability to eat, breathe properly, sleep, concentrate, work and enjoy life.
Why are we afraid?
Usually, when we become aware of what we are afraid of, we avoid that thing or situation. If we are afraid of fire, we do not light candles in the house; if we are afraid of water, we do not swim in the sea or if we are afraid of the dark, we do not take night walks and so on.
But what about anxiety? Since anxiety is a form of fear, but a persistent one that involves waiting for a future threat, everything I said about fear is true for anxiety as well.
How do you recognize fear and anxiety?
When you feel fear or anxiety your mind and body work much faster and you can feel the following:
- the heart beats faster, sometimes even irregularly
- breathing proceeds at an accelerated rate
- sweating profusely
- you do not digest food well
- you cannot eat or, on the contrary
- you eat excessively and compulsively
- you focus extremely hard
- you’re shivering
- you feel dizzy
- your mouth is dry
- you have muscle tension or, on the contrary,
- you feel muscles weakness.
You can feel all this because your body experiences fear, it feels a state of emergency.
In the case of anxiety, these symptoms can occur and can be complemented by
- irritability
- inability to have a deep sleep
- excessive concerns
- headache
- inability to work efficiently
- incapacity to plan
- sexual dysfunctions
- flashbacks, i.e. the resumption in mind of disturbing or traumatic events from the past
- loss of self-confidence or
- excessive rumination.
Why do we experience such states if we are not in immediate danger since now, we travel almost where we want, we go out in the city, shopping, but we still face such conditions?
If we think about our ancestors, they needed the amazingly fast and strong impulses given by fear to survive. If the lion roars next to you, you do not have time for analysis, only for quick reactions. Nowadays the lion rarely roars next to us, but we are bombarded with alarming news, and our reaction is the same as in front of the lion. It's just that we don't run away or attack any wild animals, instead we remain constantly alert, accumulating huge stress that occasionally erupts in revolt over a minister's last decision or in the verbal or physical embarrassment of a neighbor, in endless political or social controversy, anger toward the traffic partner or your child and much more.
What can you do to help yourself when you recognize these traits?
- Face your fear
If you always avoid situations that scare you or trigger anxiety, you may end up slowly depriving yourself of things that are dear to you and you would like to do. And fear attracts fear and anxiety increases by cultivating it. So, by controlling your fear and facing it you can even find the key to overcoming it.
- Know yourself
Some remarkable discoveries were spontaneous, but most were based on hundreds and thousands of records, notes, diagrams, and reports. You can do the same with self-knowledge in this regard. Write down the states you have, in what circumstances you feel fear or anxiety, how they are expressed, observe their recurrence, and draw conclusions. Then set out and take small steps in overcoming these states and arm yourself with a list of aids to turn to when you have the first signs of fear and anxiety. Gradually you will transform your way of thinking that predisposes you to anxiety and you will also correct the behaviors that maintain fear and anxiety.
- Control your breathing
Have you noticed how breathing changes in a state of major danger? You feel it superficially, only at the collarbones. So, the rhythm of the breath and its depth will make a big difference. Put a hand on the abdomen and take deep breaths. Leave the abdomen relaxed and feel it swell when you inhale and withdraw when you exhale and allow yourself 5 minutes during which the stages of breathing are equal.
- Be gentle with yourself and respect yourself
Here comes relaxation - even practicing relaxation techniques; keeping your back straight if you work in the office, drive or walk on the street; a healthy and balanced diet; reduction of alcohol consumption and plenty of nature walks. Clinical studies show that in case of anxiety there are certain dysfunctions of the activity of some neurotransmitters, such as serotonin, norepinephrine, or GABA. Study them a bit and add to your analysis the chemical ingredients of happiness: dopamine, oxytocin, endorphins, and serotonin and see how you can amplify them naturally.
- Talk to a coach, psychologist or someone trained to guide you.
You know that the right word at the right time can give a completely different turn to the perception of the state of fear or anxiety and implicitly to the reaction you have to the situations you face. So, seek another opinion about your situation and explore the techniques offered to you.
If you need help with this, contact me!
